Insomnia is one of the most common problems in Western countries. Due to stress, poor nutrition, and unhealthy lifestyles, many people find it difficult to get enough sleep or get enough sleep so that they are not tired after waking up. In addition to causing problems with daily activities, insomnia also has negative effects on physical and mental health.
There are currently several different treatments for insomnia. One way to treat insomnia is to take various extracts before going to bed. Another solution is to take sleeping pills that are supposed to solve the lack of sleep in a short time. Next, we present the best yoga asanas for the treatment of insomnia and a better night’s sleep. They are among the most effective treatments for insomnia.
What are yoga asanas?
Yoga asanas are yoga postures and yoga-related physical exercises that are meant to produce beneficial effects on the body and mind. Yoga has been practiced in the East for thousands of years. It has recently gained popularity in Western countries as well. Yoga asanas combine the benefits of meditation with physical exercises, making yoga asanas very effective ways to treat insomnia.
Yoga postures are generally calm and slow movements. Because yoga forces you to focus your attention on your body, the effect of the exercises is very relaxing. Each yoga asana has a different effect on the body, so they are not all effective for the same purpose. Next, we’ll find out which yoga asanas can help you sleep better.
The best yoga asanas to treat insomnia
According to experts, the four best yoga asanas for insomnia and better sleep are:
- Cross Session or Sukhasana
- Forward bending while standing or Uttanasana
- Feet up to the wall or Viparita Karani
- Alternating breathing through the nostrils or Nadi Shondhana
Next, we take a closer look at them.
As the name of this easy sitting position shows, Sukhasana is one of the best yoga asanas for beginners. If you have never practiced yoga, but want to get help with insomnia, it is a good idea to start with this yoga position.
This yoga asana is very simple. All you have to do is sit cross-legged in a typical yoga position and tilt yourself slightly forward. You are supposed to stretch your arms and back as long as you can. If you are really supple and flexible, you will be able to touch the floor with your forehead.
This yoga asana is very effective because it relaxes your entire body and opens your hips. This posture creates a feeling of well-being that will help you fall asleep quickly.
2. Forward bending while standing
This second dream-promoting yoga asana is also very easy to implement. Get up and put your feet up. Bend yourself forward and try to touch the floor with the palms of your hands. If you are particularly supple and strong, you can challenge yourself by carrying the weight of your entire body on your hands.
In addition to insomnia, this yoga asana can also help with other problems such as stress and headaches. In addition to this, it improves the flexibility of the legs and the tendency of the muscles.
3. Feet up on the wall
This yoga asana suitable for beginners requires the use of a wall. The benefits it brings are very interesting. Blood flows more easily because you are in the reverse position. This yoga asana will help relieve stress and help you fall asleep if you manage to stay in this position for at least five minutes.
This yoga position is called Viparita Karani and is easy to do. All you have to do is walk your back far against the floor. Your hips and legs are straight against the wall. You can place your arms on the sides to keep your position balanced.
4. Alternating breathing through the nostrils
The fourth yoga asana for a better night’s sleep involves one of the most effective breathing techniques for treating insomnia. It is called alternating breathing through the nostrils. It breathes air through one nostril while covering the other nostril. You then cover the other nostril and do the same thing on the other side.
You can do this yoga asana while sitting in a comfortable position or even lying down. In both positions, you will find that your body relaxes very quickly if you do this breathing exercise correctly and focused.
There are several movements to choose from in yoga for different mental and physical ailments. The yoga asanas presented here for the treatment of insomnia and better night’s sleep are especially effective and you will surely find them useful if you have difficulty falling asleep or waking up at night in the middle of your night’s sleep.